Small Group Programs

Where Accountability Meets Personal Goals

If you want the attentiveness of a personal trainer coupled with the accountability of a group, Small Group Programs could be for you!

Small Groups are specialized training programs based on a specific topic or focus of fitness. Classes run for 3-6 weeks in length, meeting 1-2 times a week. These are fee-based classes and will always be led by a Certified Personal Trainer.

Registration typically opens one week prior to program start date and closes 24 hours after the first program session.

Spring 2025 Small Group Programs

Strength training at MizzouRec

Women on Weights

Gain more confidence in the gym and connect with other females passionate about health and wellness. This program is designed for beginners who identify as female and are looking for a safe, non-judgmental space to learn the basics of weightlifting and gym equipment usage. Leave feeling more knowledgeable and empowered in any gym you walk into. This course features:

  • 4-week structured weight-lifting programs.
  • Safe, inclusive and empowering community.
  • Small class sizes for personalized attention.
  • Focus on proper lifting techniques, injury prevention and resistance training education.
  • Flexibility to accommodate different fitness levels.
  • Progress tracking and goal setting.

    Course time: 4 weeks
    Location: Garage/PT Suite

    $29 member/$44 non-member
    • Student working out at the Rec.

    Adaptive Fitness

    A small group class to give people with physical disabilities the tools to know their way around the MizzouRec and modify exercises they can perform safely and effectively. This course features:

  • 4-week structured weight-lifting program.
  • Safe, inclusive and empowering community.
  • Small class sizes for personalized attention.
  • Focus on proper lifting techniques, injury prevention and resistance training education.
  • Options for varying degrees of physical ability.

    Course time: 4 weeks
    Location: Various fitness spaces in MizzouRec

    $29 member/$44 non-member
    • Mobility classes at MizzouRec.

    Mobility

    Often confused with flexibility, mobility is the ability of a joint to move actively through a range of motion with ease. This program will allow you to regain motion in the major areas of the body that tend to feel tight, including overhead shoulder mobility, thoracic spine rotation, hip rotation, hip flexors, and the foot and ankle. All levels welcome. This course features:

  • 4-week structured mobility plan led by a certified personal trainer.
  • Education specific to the importance and proper implementation of mobility into your everyday routine.
  • Small class sizes for personalized attention.
  • Mobility progress tracking to measure improvement throughout the course.
  • Community support: Access to a private online group for participants to share progress, ask questions and receive additional support from trainers and peers.

    Course time: 4 weeks
    Location: Studio C

    $29 member/$44 non-member
    • Student working out at the Outdoor Fitness Space.

    Speed Clinic

    A class to build power, speed and agility, aimed toward club athletes and individuals wanting to train their speed. Exercises include many plyometrics, agility movements and other power exercises. This course features:

  • 5-week structured speed and power program.
  • Fun, inclusive and empowering community.
  • Small class sizes for personalized attention.
  • Focus on proper lifting techniques, sprint mechanics, injury prevention and plyometric training education.
  • Options and modifications for all fitness levels.
  • Progress tracking and goal setting.

    Course time: 5 weeks
    Location: Outdoor Fitness Space

    $40 member/$55 non-member
    • Olympic training classes at MizzouRec.

    Powerlifting 101

    This small group will improve your technique and overall strength in the Big 3 lifts: squat, bench press and deadlift. Our certified personal trainer will enhance your performance of all three lifts and leave you with the confidence to progress your numbers over time. This course features:
    5-week structured strength program in the Big 3 lifts.

  • Safe, inclusive and empowering community.
  • Small class sizes for personalized attention.
  • Focus on proper lifting techniques, injury prevention and building overall strength.
  • Ability to scale lifts up or down to accommodate different fitness levels.
  • Progress tracking and goal setting.

    Course time: 5 weeks
    Location: Outdoor Fitness Space

    $40 member/$55 non-member